1.) Bench Press-10-5-3-1-1-3-5-10. Weight as needed.
Strength and volume
1-12 ascending ladder.
Dumbbell Man Makers( 1 push up, 1 dB row, 1 dB row)
Russian twists (35,25) 2 twists=1 rep
Cash out: 50 Bench Dips
**Spend 4 minutes stretching Pecs and front delts with rack and bands. Also focus on steady relaxed breathing.